THANKSGIVING WEEK SCHEDULE:
THURSDAY: 8:15 AND 9:30 ONLY
BLACK FRIDAY: 9:30AM ONLY (EARLY AM OPEN GYM AVAILABLE UPON REQUEST)
SATURDAY: REG SCHEDULE
Strength: Press 4x6 (70-75% of 1rm)
Rear delt row or t bar row 3x8 (increase weight from last weeks)
Conditioning: 15 min AMRAP
5 HSPU
10 Alt Pistols
200 m run
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups